WINTER really drags on, doesn’t it?
There are no jingle bells to get us through the last few bleak weeks before the clocks go back.
How to blast the blues in winter – including a cold shower and listening to music
Even if you don’t have seasonal affective disorder – in which a person’s depression is triggered by the dark nights and grey skies, affecting one in 15 people – it can still be hard to get up and going.
We know that more daylight, sleep, less booze and exercise is good for turning our frown upside down.
But what can you do right now for an instant perk?
These experts share their simple tips for a happier you.
1. Listen to music with a high BPM
Music with a high beat per minute (BPM) could be the secret to feeling happier and more energised.
Jamie Winn PharmD, medical director at Universal Drugstore, says: “A high BPM improves energy levels thanks to its ability to increase heart rate and motivational impact.
“The best BPM of music to boost energy is from 120 to 140 and above.”
Dance or workout music will tend to sit in this range.
“This music can trigger the release of dopamine and norepinephrine, which can improve energy levels,” adds Jamie.
“The best time to listen to high BPM tracks is in the morning or when you experience a dip in energy throughout the day.”
Search ‘120 to 140 BPM music’ on YouTube for playlists.
2. Use peppermint and lavender oils
Aromatherapy can positively affect energy levels.
In fact, Jamie says that using peppermint oil is often associated with increased alertness and brainpower.
He says: “Inhaling invigorating essential oils like eucalyptus may also trigger the release of neurotransmitters like dopamine and serotonin, which can, in turn, improve energy levels and overall mood.”
Plus, certain essential oils, like lavender and chamomile, can have a calming effect, boosting relaxation at night and leading to a regulated sleep pattern.
Cold showers can have many health benefits, and one that stands out is boosting energy levels, especially on tired mornings.
Jamie Winn PharmD
3. Force yourself to laugh
As we get older, we laugh less, as Dr Sarah Jenkins, women’s health and former GP, says: “Various studies say children laugh approximately 150 times a day, whereas adults laugh up to 15.
“But laughter releases good neurotransmitters, so even if you don’t feel like it, faking it until you make it actually works!”
It might seem odd to force laughter at first.
But some people participate in ‘laughing yoga’, which involves movement and breathing that triggers laughter.
Check out YouTube channels such as Celeste Green.
If it feels too forced, put on a comedic show in the evening, or a podcast on the way to work.
4. Change your alarm tone
Forget an incessant siren alarm that leaves you sat bolt upright in bed.
Instead, Sarah says it’s best to wake up to music that you love.
“Music is known to attach to memory and evoke feelings and emotions,” she says.
“So get your happy tune on that you associate with good things and rewire your brain to feel good on waking.”
See if your phone allows you to set your own music as an alarm or put the radio on a timer.
Why people feel down during winter
SEASONAL affective disorder (SAD) is a type of depression that comes and goes in seasonal patterns, but it’s most common in winter.
Symptoms include a persistent low mood, irritability, a loss of pleasure or interest in normal everyday activities, lethargy, and feelings of despair.
The exact cause isn’t fully understood, but it’s often linked to reduced exposure to sunlight during the shorter autumn and winter days.
The main theory is that a lack of sunlight might stop a part of the brain called the hypothalamus working properly, which may affect the:
Production of melatonin (a hormone that makes you feel sleep)
Production of serotonin (a hormone that affects your mood, appetite and sleep)
Body’s internal clock (circadian rhythm)
But it is also possible that SAD can run in families.
Source: NHS
5. Take a cold shower
It’s not easy switching the shower to cold when it’s baltic outside.
But many people swear by cold water therapy all year round, and Jamie says that a cold shower two to three times a week could boost your mood and your health.
He says: “Cold showers can have many health benefits, and one that stands out is boosting energy levels, especially on tired mornings.
“Cold water stimulates the nervous system and improves circulation, which can promote alertness.
“This is useful for battling fatigue in the morning and beating the post-lunch slump.
“Cold showers should be limited to one to two minutes when first introduced to your weekly routine and gradually increased to a duration of around five to eight minutes or longer.”
AlamyHave a 30-second blast of cold water at the end of your shower – that warm towel will feel even better[/caption]
6. Wear bright colours
Plan your outfit the night before to overcome the morning blues and ensure that you include a splash of invigorating yellow, orange, pink or red.
Sarah adds: “Select what you will wear in a good frame of mind rather than a ‘tired can’t get up’ state of mind.
“Step into how you want to be for the next day, rather than allowing morning ‘difficult energy’ to rule.”
If you know you’ll be facing a tough day ahead, you might prefer to wear something comfortable and cosy.
7. Write your not-to-do list
There’s the to-do list, and then there’s the not-to-do list.
“The items on a not-to-do list are the non-negotiable activities that you don’t do daily,” says Simon Ong, speaker and author of Energize.
“You simply say no to them or you outsource them.
“Doing so will stop you giving your energy away to the things you don’t want in your life and automatically channel that energy instead into the things you want to do.”
One of the fastest ways to progress in life is less about doing more and more about saying no
Simon Ong
This could be ironing, cooking every day (by batch cooking for a few hours one weekend and freezing meals) or anything at all – perhaps your partner and you can set days where one of you takes on all the chores.
Simon says: “One of the fastest ways to progress in life is less about doing more and more about saying no to the activities that are currently holding you back.”
8. Write a quick thank you note
Pause whatever you’re doing.
Simon says: “Take a moment right now to think of someone you feel particularly grateful for.
“Write down why this person came to your mind in as much detail as you can – the more specific the better.”
Once you’ve finished doing this, drop them a call to tell them what you have written down about them.
Feel uncomfortable?
“You could send them a voice note instead,” Simon says.
“The key here is that they can hear your voice.
“Voice carries emotion and emotion is nothing more than energy in motion.
“Research shows that if you are going through a particularly tough time at the moment, this will have the biggest impact on your energy levels and feelings of happiness.”
AlamyCall someone to tell them you care[/caption]
9. HIIT it
Working from home? Spare 10 minutes and swap an Instagram scroll for a quick high intensity interval training (HIIT) workout in your living room.
It involves short bursts of exercise at your maximum intensity, followed by rest.
For example, 45 seconds of squat jumps, star jumps or running on the spot, followed by 15 seconds of rest.
Or try a series of 10 squats, 10 press ups, 10 star jumps and 10 seconds of standing sprints, five times round with rest between.
Kirstie Lucas, trainer at F45 High Street Kensington, says: “Exercise plays a vital role in not only our physical wellbeing but also our mental wellbeing.
“The phrase ‘runners high’ is due to the rush of happy hormones after exercise.
“Taking part in a HIIT session has been shown to lift spirits.
“These types of short and intense bursts of exercise also help to reduce stress levels, which can have a huge impact on mood.”
10. Volunteer
Research has even found that volunteering is good for health.
Kirstie says: “Volunteering can do wonders for your mood.
“Not only does it provide you with a sense of achievement, but it also generates interaction with others and gives you a feeling of community and belonging.”
Although it might not be something you can do right now, you can look into it and get the ball rolling.
Organising and booking a time that you will volunteer, perhaps at a volunteer centre, charity shop or soup kitchen, could be enough to pep up your mood.
11. Throw it back to childhood
Listening to your favourite music or eating a dessert from when you were a kid offers an instant mood boost.
Any activity that reminds you of being a child – such as a bike ride, bowling or baking – can work wonders.
It’s all thanks to the feeling of nostalgia, according to Kirstie.
She says: “Listening to your favourite songs from when you were a child that are now etched in your brain can really help to lift your spirits and take you back to those positive memories and emotions and away from the struggles of adult life.”